5 Round of
20x PUs
10x 16kg KB Swing
5 Rounds of
5x 50kg Deadlift
10x PUs
3x20 BB Curl
Sunday, March 30, 2025
Friday, March 28, 2025
28-Mar Chest & Back
Bench press 6x15*/12*/10*/8/8/6-8
Working Weight - Bar/20/60/80/80
Reverse grip chins 6sets max reps
Incline bb press 4x10*/8/8/6-8
Working Weight - Bar/45/70kg
Reverse grip Lat pull 4x 10*/8/6/6
Working Weight 60/75/90
Flat db flye 4x15*/12*/10/8
Working Weight - 15
T bar rows 4x 12*/10*/8/8
Working Weight - 20/40
Dips 4x10- 20
Reverse grip bb rows 4x10*/8/8/6-8
Working Weight - 60
Thursday, March 27, 2025
27-Mar Calves & Delts
Delts Workout
Face pulls 3x15-20
Working Weight: 25
Incline db laterials for rear delts - 12*/10/8
Working Weight: 6kg
Seated db presses - 15*/12/10/8-10
Working Weight: 20/22.5
Side laterials - 12*/10*/8/8
Working Weight - 10
Standing military press 4sets 10*/8*/8/6-8
Working Weight - bar/30
Wide grip upright row 3sets 10*/8/8
Working Weight - 40
Standing calf raises 6sets 30/30/25/20/15-20/12-15
Working weight: 20/30/40/50/60
Seated calf raises 3sets 15/12/10/8/8
Working Weight: 40/60/80
1k Row
Tuesday, March 25, 2025
25-Mar Legs
Legs -
Leg extensions 6sets 30*/25*/20*/20/20/15-20
Working Weight: 5 plates then 1/2 per set for 4 sets
Leg press 4sets 30*/30*/25-30/20-25
Working Weight: 80/160/240/270
Banded Hack Squats 4sets 20*/20*/20/20 (green band)
Working Weight: 20/40/60
Superset with Lunges x20(16kg)
Lying leg curls 5sets 25*/20*/15/12/8-10 Working Weight: 4/5/6
Thursday, March 20, 2025
20-Mar Calves & Delts
Delts Workout
Face pulls 3x15-20
Working Weight: 25
Incline db laterials for rear delts - 12*/10/8
Working Weight: 6kg
Seated db presses - 15*/12/10/8-10
Working Weight: 20/22.5
Side laterials - 12*/10*/8/8
Working Weight - 10
Standing military press 4sets 10*/8*/8/6-8
Working Weight - bar/30/40
Wide grip upright row 3sets 10*/8/8
Working Weight - 35
Standing calf raises 6sets 30/30/25/20/15-20/12-15
Working weight: 20/30/40/50
Seated calf raises 3sets 15/12/10/8/8
Working Weight: 40/60/80
1k Row
Tuesday, March 18, 2025
18-Mar Legs
Legs -
Leg extensions 6sets 30*/25*/20*/20/20/15-20
Working Weight: 5 plates then 1/2 per set for 4 sets
Leg press 4sets 30*/30*/25-30/20-25
Working Weight: 80/160/240/270
Banded Hack Squats 4sets 20*/20*/20/20 (green band)
Working Weight: 20/40/60
Superset with Lunges x20(16kg)
Lying leg curls 5sets 25*/20*/15/12/8-10 Working Weight: 4/5/6
17-Mar Hike & WOD
6.5k
4 Rounds of -
10x 60kg Flat Bench
10x 25kg BO Single Arm Row
10x 12.5kg HCs
3 Rounds of -
10x 25kg BDs Incline Row
10x 25kg BB Curl
10x 25kg DB Pullover
25 PUs
+ 12/10/8/6
BW Row
12.5kg BC
14-Mar Calves & Delts
Delts Workout
Face pulls 3x15-20
Working Weight: 25
Incline db laterials for rear delts - 12*/10/8
Working Weight: 6kg
Seated db presses - 15*/12/10/8-10
Working Weight: 20/22.5
Side laterials - 12*/10*/8/8
Working Weight - 10
Standing military press 4sets 10*/8*/8/6-8
Working Weight - bar/30
Wide grip upright row 3sets 10*/8/8
Working Weight - 40
Standing calf raises 6sets 30/30/25/20/15-20/12-15
Working weight: 20/30/40/50/60
Seated calf raises 3sets 15/12/10/8/8
Working Weight: 40/60/80
20min Spin
Friday, March 14, 2025
7-Mar Calves & Delts
Delts Workout
Face pulls 3x15-20
Working Weight: 25
Incline db laterials for rear delts - 12*/10/8
Working Weight: 6kg
Seated db presses - 15*/12/10/8-10
Working Weight: 20/22.5
Side laterials - 12*/10*/8/8
Working Weight - 10
Standing military press 4sets 10*/8*/8/6-8
Working Weight - bar/30/40
Wide grip upright row 3sets 10*/8/8
Working Weight - 35
Standing calf raises 6sets 30/30/25/20/15-20/12-15
Working weight: 20/30/40/50
Seated calf raises 3sets 15/12/10/8/8
Working Weight: 40/60/80
1k Row
Friday, March 7, 2025
5-Mar Arms
Arms
Incline db curls 5sets 15*/12*/10/8/6/6
Working weight: 15kg
Thick bar curls 4sets 10*/8/8/6-8
Working weight: 15/17.5/20
Hammer curls 4sets 10/8/6-8/6
Working weight: 20
Rope pushdowns 5sets 25*/20*/15/12-15/8-10
Working weight: 10/12.5/15/17.5/21.25
Lying tricep extensions 4sets 15*/12*/10/8-10 (skullcrushers)
Working weight: 30
Single arm db tricep extensions 4sets 12*/10*/8/8 (kickbacks)
Working weight: 4/5/7.5
1k Row
Wednesday, March 5, 2025
4-Mar Legs
Legs -
Leg extensions 6sets 30*/25*/20*/20/20/15-20
Working Weight: 5 plates then 1/2 per set for 4 sets
Leg press 4sets 30*/30*/25-30/20-25
Working Weight: 80/160/240/270
Banded Hack Squats 4sets 20*/20*/20/20 (green band)
Working Weight: 20/40/60
Superset with Lunges x20(16kg)
Lying leg curls 5sets 25*/20*/15/12/8-10 Working Weight: 4/5/6
1k Row
5k Walk
Tuesday, March 4, 2025
3-Mar WOD & Astro
4 Rounds of -
10x 60kg Flat Bench
10x 25kg BO Single Arm Row
10x 12.5kg HCs
3 Rounds of -
10x 25kg BDs Incline Row
10x 25kg BB Curl
10x 25kg DB Pullover
25 PUs
+ 12/10/8/6
BW Row
12.5kg BC
5k Astro
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